Posts Tagged ‘clean eats for runners and cyclists’

Leek, broccoli & mascarpone soup

November 5, 2015 at 2:32
Posted by Rachael Woolston

When the dark nights draw in, it can be tempting to comfort eat. Now you can with this rich, indulgent soup that is healthy too so that you can avoid the winter bloat


I often make recipes up out of things I’ve got lying about in the fridge, so none of my ingredient lists and measurements are exact. But you can’t go wrong, just taste as you go. If it tastes wrong add something else, if it tastes great, brilliant!

Loosely speaking though, I used the following, which was enough to serve four.

2 cloves of garlic, chopped finely

1 onion, chopped finely

3 leeks, chopped not very finely at all

1 broccoli floret, left in large pieces

1 potato sliced

75-100g mascarpone

Squeeze of lemon

Salt & pepper

Dijon mustard to taste

Saute the garlic and onion in a little oil with some salt for a few minutes, then add the leeks. Finally add the potato and cover with water (leave the broccoli until later because it cooks quickly).

Simmer until almost soft and add the broccoli. When cooked and soft enough to do, whizz until smooth(ish) in a food processor or using a handheld device.

Add the mascarpone and swirl in until it has heated through and dissolved. Taste and add salt, pepper, lemon and mustard according to taste.

Now, the trick is to NOT eat it with bread laden with salty butter! Try oat cakes although this should be rich enough to just eat on its own.



Crockery: Habitat 

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Cauliflower, cashew and black kale coconut curry

September 18, 2015 at 2:38
Posted by Rachael Woolston

Packed with protein but with a creamy coconut sauce to make this feel naughty, this is a satisfying dish for an autumn or winter evening, or a post run recovery meal. If you’re trying to lose weight, forgo the rice and have it as a soup. If you’re training for something, eat with brown Basmati rice or, even better, quinoa which packs a more powerful protein punch.

Haven’t got all the vegetables you need? Mix and match with what you have in your fridge.


Serves 4

4cm ginger, peeled and chopped

4 garlic cloves

1 fresh green chilli, roughly chopped, seeds removed if you prefer less heat


Rice bran oil (which has a higher burn point)

2 large red onions, chopped

1 tbsp of tomato puree

1 1/2 tsp of ground coriander

1 1/2 tsp ground cumin

1/2 tsp chilli powder

1 cauliflower broken into florets

400ml coconut milk

100g cashew nuts

Two handfuls of black kale, roughly chopped

1/2 tsp garam masala

Fresh coriander, roughly chopped

Fresh lemon

Place the ginger, garlic and chilli into a food processor with the salt and whizz up. Add a little oil to help it become a paste.  Place to one side.

Fry the onions until just turning brown, add the paste and fry for 3 minutes. Next add the tomato puree, all the spices except garam masala and stir to mix.

Add the cauliflower and coat with spices, add the coconut milk and bring to the boil. Turn to simmer, put a lid on and leave to cook.

Meanwhile, heat 1 tbsp of oil in a pan and fly the cashews until golden.

Finally add to the cauliflower along with kale. Sweat down and then add the garam masala. Adjust seasoning and add the coriander and a big squeeze of fresh lemon before serving. You may add water to thin the sauce out.


Adapted from Made in India, by Meera Sodha, Penguin

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